Strength & Conditioning — all lessons
Coaching and Assessment
Fundamentals of coaching in strength and conditioningAthlete assessment and evaluationPlanning and Periodisation
Periodisation and long-term athlete development (LTAD)Macro-, meso- and microcycle planningPlan, prepare and deliver S&C for sportDeloading and fatigue managementProgramme Design
Progressive overload and programming variables (sets, reps, tempo)Program design for resistance trainingCompound lifts: squat, deadlift and bench variationsPlyometrics and explosive power trainingSpeed and agility program designAerobic endurance trainingAgility, speed and endurance protocolsDesigning individual S&C sessionsPosition-specific drills: team vs individual sportsRecovery
Nutrition, sleep and regeneration strategiesOvertraining: recognition and load monitoringPlyometrics and explosive power training
Designing plyometric and power training — the stretch-shortening cycle, exercise classification, volume (foot contacts), progression, and combining with strength work.
Learning objectives
- Explain how plyometric training improves power
- Classify plyometric exercises by intensity
- Prescribe volume using foot contacts and progress safely
- Integrate plyometrics with strength training
Before this lesson
Why this matters
Power — producing force quickly — underpins jumping, sprinting and throwing. Plyometrics are a direct way to train it.
The science
Plyometrics exploit the stretch-shortening cycle (see force, RFD and SSC). Adaptations include improved neural activation, tendon stiffness and coordination [markovic2010]. A meta-analysis found plyometric training improves vertical jump height meaningfully [markovic2007].
Classification
| Intensity | Examples |
|---|---|
| Low | Skipping, pogo hops, line hops |
| Moderate | Box jumps, hurdle hops, bounding (double-leg) |
| High | Depth jumps, single-leg bounds, drop jumps |
Volume and progression
Typical session volumes in foot contacts [haff2016]:
| Level | Contacts per session |
|---|---|
| Beginner | 80–100 |
| Intermediate | 100–120 |
| Advanced | 120–140 |
Progress from double- to single-leg, vertical to horizontal and lateral, low to high intensity. Allow 48–72 h between intense sessions for the same muscles.
Common mistakes and misconceptions
Case study
A netball player starts with 80 contacts of low-intensity drills twice weekly, progressing over 8 weeks to hurdle hops and single-leg bounds. Countermovement jump improves 3 cm alongside strength training.
Further learning: video lessons
Video links are only marked “verified” after a human has watched them. Unverified entries open a YouTube search for that channel and topic rather than a guessed link.
Plyometric training progressions
NSCA (search)
You will understand: from low to high intensity
Why: Professional guidance.
Plyometrics science
sports scientists (search)
You will understand: adaptations to plyometric training
Why: Research overview.
Knowledge check
Knowledge check · 0/5
1. Markovic (2007) found plyometric training improved vertical jump by…
2. Plyometric volume is commonly measured in…
3. Which is a high-intensity plyometric?
4. Before high-intensity plyometrics, an athlete should demonstrate…
5. Plyometric drills should be stopped when…
Short-answer & application questions
- Design a 6-week plyometric progression for a beginner basketball player.
- Plan a complex training session pairing strength and jumps.
- Count foot contacts in a sample session.
Key takeaways
- Plyometrics train the stretch-shortening cycle and improve jumping and sprinting.
- Intensity rises from low (skips, pogo hops) to high (depth jumps, single-leg bounds).
- Prescribe volume in foot contacts; quality and short contacts matter.
- Combining strength and plyometric training produces greater power gains than either alone.
Connected topics
Speed and agility program design
prehab rehabPlyometrics in rehabilitation
functional trainingFunctional workout with medicine and stability balls
References
- Markovic G (2007). Does plyometric training improve vertical jump height? A meta-analytical review. British Journal of Sports Medicine, 41(6):349–355. Meta-analysis check pending
- Markovic G, Mikulic P (2010). Neuro-musculoskeletal and performance adaptations to lower-extremity plyometric training. Sports Medicine, 40(10):859–895. Narrative review check pending
- Haff GG, Triplett NT (eds) (2016). Essentials of Strength Training and Conditioning (4th ed.). Human Kinetics / NSCA. Textbook check pending
Educational content only — not medical advice. Consult a qualified clinician for diagnosis or treatment.